Make your arms look bigger and perform better than ever
If you’re looking to build bigger, more defined arms, targeting all three heads of the triceps is essential. While many lifters focus heavily on the lateral and long heads, the medial head of the triceps is just as important—especially for improving arm thickness and pressing strength. This often-overlooked muscle plays a key role in elbow stability and contributes to overall tricep development.
In this guide, our team at Generation Iron will cover the best medial head tricep exercises, why this part of the muscle group matters, and how to incorporate these movements into your workout routine.
What Is the Medial Head of the Triceps?
The triceps brachii consists of three heads:
- Long head (runs along the back of the arm)
- Lateral head (forms the outer portion)
- Medial head (located underneath, closer to the elbow)
The medial head is active during all tricep movements but becomes especially important during elbow extension under heavy loads and in the bottom portion of pressing movements like the bench press or push-ups.
Targeting this head helps improve lockout strength and arm density.
Top Medial Head Tricep Exercises
These exercises emphasize elbow extension and maintain tension through the full range of motion, which is crucial for stimulating the medial head.
1. Close-Grip Bench Press
This compound movement is one of the best for overall tricep development and places special emphasis on the medial head due to the narrow grip and pressing path.
- Keep your grip about shoulder-width apart.
- Elbows should stay tucked close to the body.
- Lower the bar to the lower chest and press straight up.
Tip: Control the descent and avoid flaring the elbows for maximum medial head activation.
2. Reverse Grip Tricep Pushdowns
This variation of the cable pushdown shifts more focus to the medial head, especially at the lockout.
- Use a straight bar or EZ-bar with a supinated (underhand) grip.
- Keep elbows pinned to your sides.
- Push down and fully extend at the bottom.
Tip: Use moderate weight to maintain strict form and tension.
3. Dumbbell or Barbell JM Press
A hybrid between a skull crusher and close-grip bench press, the JM press isolates the triceps with a unique angle that lights up the medial head.
- Use a light to moderate weight.
- Lower the bar toward your chin or upper neck.
- Keep elbows slightly tucked, not flared.
Tip: Maintain wrist alignment to protect your joints.
4. Overhead Cable Extensions with a Rope
Overhead movements stretch the triceps, which can help hit all three heads, but with proper form, the medial head gets a strong contraction at lockout.
- Face away from the cable stack.
- Lean forward slightly and extend your arms overhead.
- Keep tension throughout the set.
Tip: Use a rope to allow a deeper stretch and better range of motion.
5. Diamond Push-Ups
A bodyweight staple that’s deceptively difficult, diamond push-ups force the medial head to work harder due to the narrow hand position.
- Place hands close together so thumbs and index fingers form a diamond.
- Keep elbows tight to the body.
- Lower your chest over the hands and push back up.
Tip: For extra challenge, elevate your feet or wear a weighted vest.
How to Train the Medial Head of the Triceps
- Frequency: Aim to train triceps 2–3 times per week.
- Volume: Perform 3–4 sets per exercise, with 8–12 reps for hypertrophy.
- Tempo: Use controlled movement, especially in the eccentric (lowering) phase.
- Exercise order: Include medial head-focused movements early in your arm day, especially after compound pressing exercises.
Pair these exercises with movements that target the long and lateral heads to ensure complete triceps development.
Benefits of Training the Medial Head
- Improved elbow joint stability during pressing
- Greater lockout strength in lifts like bench press and overhead press
- Enhanced tricep thickness and overall arm shape
- Reduced risk of muscular imbalances
Final Thoughts
The medial head of the triceps may not be as visible as the long or lateral heads, but it’s critical for strength and arm function. By incorporating targeted medial head tricep exercises into your routine, you’ll build more balanced arms and boost performance in key lifts.
Whether you’re chasing strength gains or aesthetic improvements, focusing on the medial head ensures your triceps are firing on all cylinders.
Looking to build a complete tricep routine? Combine these medial head movements with overhead and lateral-focused exercises for total development. Let me know if you’d like a personalized plan.
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